Conditioning: Perform 9-15-21 rep rounds of: Clean & Jerk (155/103) GHD Sit-ups Burpees Row 400m   For Time   Mobility: Couch Stretch – 1:30/side Supine Shoulder Extension – 1:30 Saddle Sit – 1:30 One Arm Lat Lean – 1:30/side     Post time and experiences to commentsRead More

  Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30    ...Read More

Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Sprints: 15/12 Calorie Rowed Rest 1:30 25/20 Calorie Rowed Rest...Read More

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games!  MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar   10 rounds for...Read More

  Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat   For quality at load   Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″)   For Time   Flexibility/Mobility:...Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

  Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 400m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run   For Time   Conditioning: Bike 30/24 Calories …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9...Read More

Sprint Work: Partner up, then… Bike 150 Calories*   For Time *equal work   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time Compare to Wednesday, 26 June 2013   *Rx...Read More

Conditioning: “Free” 200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63) Compare to Wednesday, 03 July 2013     Post time to commentsRead More